The Whole Grain And Nothing But The Whole Grain (part 1)
Every day you make choices about what to eat. If you have diabetes, you’re likely thinking about how many carbs you can or should eat, and how you’ll spend those carb choices. Many of you are making a conscious effort to eat more fiber, too. And maybe some of you are even trying to fit more whole grains (whatever that means) into your eating plan. Nutrition and meal planning can be baffling enough without trying to have to decipher just what the term “whole grain” means. And it may not be quite what you think. The Dietary Guidelines for Americans urge us to “consume 3 or more ounce-equivalents of whole-grain products per day.” Unfortunately, most of us are lucky if we eat a single ounce-equivalent, or serving, of a whole-grain food per day. So, what are whole grains, anyway? Whole grains contain three layers: bran (outer layer), endosperm (middle layer), and germ (grain core). Each layer provides us with specific nutrients and health benefits. The bran provides fiber, phytonutrients, B vitamins, and minerals. The endosperm contributes carbohydrate, protein, and B vitamins. And the germ supplies vitamin E, B vitamins, unsaturated fat, phytonutrients, and antioxidants. Refined grains (think white flour and white rice) have the bran and germ layers removed, which means that many of the nutrition and health benefits have been removed, as well. Compare these examples of whole-grain and refined-grain foods: Whole Grains Amaranth Barley Brown rice Buckwheat Bulgur Oatmeal and whole oats Popcorn Quinoa 100% whole wheat bread Wild rice Refined Grains Cornflakes Couscous Grits Pasta, enriched Pretzels White bread White rice White flour Wheat flour Multigrain bread Are most of your “grain” choices from the top column or the bottom column? And are you surprised that Continue reading >>
The 15 Best Superfoods For Diabetics
beats1/Shutterstock Chocolate is rich in flavonoids, and research shows that these nutrients reduce insulin resistance, improve insulin sensitivity, drop insulin levels and fasting blood glucose, and blunt cravings. But not all chocolate is created equal. In a 2008 study from the University of Copenhagen, people who ate dark chocolate reported that they felt less like eating sweet, salty, or fatty foods compared to volunteers given milk chocolate, with its lower levels of beneficial flavonoids (and, often, more sugar and fat, too). Dark chocolate also cut the amount of pizza that volunteers consumed later in the same day, by 15 percent. The flavonoids in chocolate have also been shown to lower stroke risk, calm blood pressure, and reduce your risk for a heart attack by 2 percent over five years. (Want more delicious, healthy, seasonal foods? Click here.) Jiri Vaclavek/Shutterstock Broccoli is an anti-diabetes superhero. As with other cruciferous veggies, like kale and cauliflower, it contains a compound called sulforaphane, which triggers several anti-inflammatory processes that improve blood sugar control and protect blood vessels from the cardiovascular damage that’s often a consequence of diabetes. (Heart disease is the leading cause of death for people with diabetes, so this protection could be a lifesaver.) Sulforaphane also helps flip on the body’s natural detox mechanisms, coaxing enzymes to turn dangerous cancer-causing chemicals into more innocent forms that the body can easily release. Blueberries funnyangel/Shutterstock Blueberries really stand out: They contain both insoluble fiber (which “flushes” fat out of your system) and soluble fiber (which slows down the emptying of your stomach, and improves blood sugar control). In a study by the USDA, peopl Continue reading >>
Can Diabetics Eat Whole Wheat Bread? August 23, 2011 Return To Blog
Diabetes is a metabolic disease, meaning there is a glitch in the way the body converts food energy into usable energy. A healthy reaction to eating carbohydrate is a rise in blood sugar (glucose) followed by insulin being released as a response. The insulin acts as a key to open up cells within the brain and organs to let glucose in to be used as an immediate source of energy. Any unused energy is then stored in the liver, muscle, and fat tissues. Someone with diabetes has a rise in blood glucose but insulin is either not released or cells are resistant to the insulin. This is why diabetics have difficulty returning their high blood sugar levels back down to normal and thus need to control how much carbohydrate (glucose source) they put into their body throughout the day. Control carbohydrates. With a little effort and control diabetes can easily be managed. Diabetics should not condemn, but rather control carbohydrates. They should focus on allowing their body only the amount of carbohydrates it can handle at one time (this can be determined by a doctor or registered dietitian). Despite being diabetic, the body still needs and uses carbohydrates as its preferred source of energy. In fact, it is the only source of fuel for the brain! So it should never be eliminated, just merely controlled so your body can handle the glucose load. Stick to an eating plan. There is no single ideal eating plan for those with diabetes; the recommended plan is specific to a person’s weight, medication, blood sugars, cholesterol, and other medical conditions or concerns. Despite the varying eating plans, all diabetics should be consistent with their eating habits. Also, they need to eat about every 4-5 hours to prevent blood sugars from getting too low. Additionally, breakfast is an impor Continue reading >>
Top 10 Worst Foods For Diabetes
These foods can can cause blood sugar spikes or increase your risk of diabetes complications. White Bread Refined starches — white bread, white rice, white pasta, and anything made with white flour — act a lot like sugar once the body starts to digest them. Therefore, just like sugar, refined starches interfere with glucose control and should be avoided by those with diabetes. Whole grains are a better choice because they’re richer in fiber and generally cause a slower, steadier rise in blood sugar. Instead of white bread or a bagel for breakfast, opt for a toasted whole grain English Muffin (topped with a slice of reduced-fat cheese or scrambled egg for protein). At lunch and dinner, replace white carbs with healthier whole grain options such as brown or wild rice, barley, quinoa, and whole-wheat bread to minimize the impact on your blood sugar. Even high-quality, whole grain starches elevate blood glucose to some degree, so it’s still important to limit portions — stick with ½ to ¾ cup cooked grains or just 1 slice of bread at meals. Continue reading >>
Wheat For Diabetes
All over the world, wheat is one of the most important crops that is both cultivated and consumed. In America, wheat is included in a number of recipes ranging from bread to pasta, cakes to cookies, and pies to pizzas. The best way to maximize the benefits of this wholesome grain is to have it unrefined. When wheat is refined, it is basically stripped of all its major nutrients. Wheat thus consumed, just adds calories without any of its natural goodness. The health benefits of wheat are many. Whole wheat is rich in vitamins B1, B2, and B3 along with zinc, iron, calcium, magnesium, folic acid, phosphorus and fiber. Whole wheat products retain all these nutrients and help keep a host of health problems in check. A lot of research has been conducted on wheat for diabetes. The magnesium content in wheat is believed to be responsible for activating enzymes in the body that balance out insulin production and glucose levels. When the body fails to produce enough insulin to break down the sugar in the food you eat, high blood sugar and diabetes can develop. Eating a diet rich in wheat is very beneficial for diabetics. If you choose whole wheat products such as wheat bread, wheat flour and broken wheat for diabetics, you are essentially providing the body with the means to control cholesterol and reduce fat. This in turn can prevent diabetes from developing. Recent studies show that eating a diet rich in whole grains can lower your risk of diabetes significantly. Complex carbohydrates provided by whole wheat products help burn more calories and lose weight over time by keeping you fuller for longer. Carbohydrates are also necessary for the proper functioning of the digestive system and the elimination of waste. Every time you choose a wheat product, make sure you choose items th Continue reading >>
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7 Easy Breakfast Ideas For Type 2 Diabetes
Cooking with less fat by using nonstick pans and cooking sprays and avoiding fat- and sugar-laden coffee drinks will help ensure that you're eating a healthy breakfast. For many people, breakfast is the most neglected meal of the day. But if you have type 2 diabetes, breakfast is a must, and it can have real benefits. “The body really needs the nutrients that breakfast provides to literally ‘break the fast’ that results during sleeping hours,” says Kelly Kennedy, MS, RD, an Everyday Health dietitian. “Having a source of healthy carbohydrates along with protein and fiber is the perfect way to start the morning.” Eating foods at breakfast that have a low glycemic index may help prevent a spike in blood sugar all morning long — and even after lunch. Eating peanut butter or almond butter at breakfast, for example, will keep you feeling full, thanks to the combination of protein and fat, according to the American Diabetes Association. And a good breakfast helps kick-start your morning metabolism and keeps your energy up throughout the day. Pressed for time? You don't have to create an elaborate spread. Here are seven diabetes-friendly breakfast ideas to help you stay healthy and get on with your day. 1. Breakfast Shake For a meal in a minute, blend one cup of fat-free milk or plain nonfat yogurt with one-half cup of fruit, such as strawberries, bananas, or blueberries. Add one teaspoon of wheat germ, a teaspoon of nuts, and ice and blend for a tasty, filling, and healthy breakfast. Time saver: Measure everything out the night before. 2. Muffin Parfait Halve a whole grain or other high-fiber muffin (aim for one with 30 grams of carbohydrates and at least 3 grams of fiber), cover with berries, and top with a dollop of low- or nonfat yogurt for a fast and easy bre Continue reading >>
Best Flour To Use If You’re Diabetic?
When it comes to flours, making the right choice is very important to blood sugar control. So we've gathered some great info here for you to use in your kitchen and menu preparations. Are Grains & Flour Really Good For Fiber? We've often been told that eating whole grains is a great source of fiber. And while ‘whole grains' do provide some fiber they are not the only thing that provide us with our daily fiber needs, vegetables do too. For example: 1 slice of wholewheat bread has 1.9 g of fiber, while a carrot has 2.3 g. All grains and vegetables do range in fiber content, but vegetables are a great source of daily fiber and are also higher in vitamins, minerals, and antioxidants than grains. So we don't have to eat grains in order to get adequate fiber. Changing A Grain Into A Flour Changes The Way It Affects Blood Sugar Often when we take a grain and make it into flour, it changes the carb and fiber content. So what tends to happen for you as a diabetic is that most types of flours will make your blood sugar spike like wild fire. At least that's what most people experience, which is why our meal plans contain virtually no grain flours at all. An example of this is buckwheat. Eaten whole it has a glycemic index (GI) of around 49, which is a low GI. But take it and turn it into bread and it changes to a GI of 67, meaning it affects your blood sugar more rapidly and more intensely than eating the whole grain itself. Here is another example using wheat. Whole wheat kernals are a very low GI of 30, but we don't tend to eat whole wheat kernals, we eat whole wheat flour and it has an average GI of around 74. Whole Grain Flours Are A Better Option It's true that whole grains are better as far as nutrition goes. As the Minnesota Department of Health explains, the whole grain Continue reading >>
Get To Know 6 Great Grains
By Tracey Neithercott; Recipes by Robyn Webb, MS, LN If you're still spreading peanut butter and jelly on colorless Wonder bread or heaping your stir-fry on top of a pile of Uncle Ben's, it's time to wean yourself off the refined stuff and explore whole grains. Kudos to you if you've already made this trade-in; whole grains are higher in nutrients and will raise your blood glucose less than their refined counterparts do. Plus, unlike refined grains, they may protect your heart and help you maintain weight loss. The reason for the nutritional disparity between refined carbohydrates and whole grains lies in the processing. Whole grains contain an outer bran layer, a middle endosperm, and inner germ, but refined grains are stripped of everythingincluding protein and many key nutrientssave for the endosperm. Because they're less processed, whole grains have a lower glycemic index value than refined grains. Another point in the whole-grains column is their relatively high fiber content, which can help lower cholesterol levels, control blood glucose, and keep you feeling full long after eating. "It's really important to eat foods that are going to fill you up and not leave you hungry an hour later," so you don't binge post-meal, says Elisa Zied, MS, RD, CDN, a registered dietitian-nutritionist and author of the book Nutrition at Your Fingertips. Zied suggests gradually replacing your current processed foods, such as regular pretzels, with whole grains like air-popped popcorn (sans butter, of course, and not the microwave stuff). "You just really have to be aware," she says. "You need to think, 'Where am I willing to compromise?' " Many of these grains can be cooked just as you prepare rice. To do this, boil water or stocklook to your grain's packaging for grain-to-liquid rat Continue reading >>
What Kind Of Bread Is Best For Diabetics?
Diabetes and bread… So many questions come up about good ‘ol bread. And not surprisingly because it's a staple food that we've all grown up on. Toast for breakfast, sandwiches for lunch, a side of bread for dinner, it's a pretty common practice right? But if you're diabetic, should bread get the cut? Is it okay to eat? Are there certain types of breads that are better than others? These are all great questions so let's dig in and go over this together now. If you have any questions, just leave them at the bottom of the post and we'll chat about it. JUMP TO MENU: What Kind of Bread Is Best? | Wheat & Rye Breads | Sourdough Bread | Does Cutting Bread Help? | Making Low Carb Breads At Home | Is Bread Better Than Cereal? | Low Carb Bread Options You Can Buy | Free Bread Baking Class What Kind Of Bread Is Best For A Diabetic? We've recently covered the types of flours that are best for diabetes, so before we dig in and talk about breads, let's briefly look at the flour cheat sheet. See how everything above coconut flour goes up from 30 g net carbs and above, which is really getting up there. In reality, the best breads for you to eat are ones made from flaxseed, almond, chickpea or coconut flour, which are a bit more difficult to come by. Of course, the simplest way to overcome this is to make your own. But, I understand that not everyone wants to make their own, and thankfully, there are quite a number of companies that supply great low carb bread options you can buy. Whole Wheat & Rye Bread and Diabetes It's often recommended that you eat whole grains instead of the white stuff and it's true, whole grains are a better choice because they are complex carbs, rather than simple carbs. But, when you take the whole grain and grind it into a flour, it changes the way your bo Continue reading >>
Is Whole Wheat Bread Good For Blood Sugar?
Your blood sugar fluctuates depending on what you last ate and when you ate it. The products of some foods enter the bloodstream more quickly than others, causing potentially harmful, rapid rises in blood glucose. Whole wheat bread has a more beneficial effect on your blood sugar than breads made with refined grains, since your body digests and absorbs it more slowly. But whole wheat breads can vary considerably in their benefit on blood sugar levels, depending on how much whole wheat they contain and how much sugar manufacturers add. Types of Bread While all bread is made with flour, the type of flour used has an impact on its nutritional value. White bread, made from bleached refined flour, has had its fiber and many nutrients removed during processing. Whole wheat bread, on the other hand, contains the most nutritious parts of the bread: the bran, the endosperm and the germ. White bread is also more likely to have added refined sugars such as high-fructose corn syrup, whose components enter your bloodstream very quickly. Manufacturers in the United States can call their bread "whole wheat" if it contains as little as 51 percent whole grains, according to the American Heart Association. The more whole wheat a bread contains, the more it moderates your blood sugar. Glycemic Index Foods containing carbohydrates, such as sugars and grains, can be categorized by their glycemic index. Foods with a high GI are absorbed more quickly into the bloodstream than those with a low GI. Foods with a lower GI cause a slower rise in blood sugar. For comparison purposes, pure glucose -- the most rapidly absorbed form of sugar -- is assigned a GI value of 100. White bread has a GI of 73, according to Harvard Health Publications. The GI of whole wheat bread varies considerably from brand Continue reading >>
What Kinds Of Bread Can A Diabetic Eat?
Diabetics should avoid white bread and anything else made with white flour because it can raise their blood sugar levels quickly. White flour and glucose, or pure sugar, are used to rank foods according to how fast they raise blood glucose. When a diabetic eats white bread, it is just like eating sugar. Whole Grains Are Best Finding the glycemic index of foods containing carbohydrates is a good way to control your diet and blood sugar level. Bread that is 100 percent stone-ground whole-wheat or pumpernickel is best because of its low glycemic level. Diabetics should be very careful to choose only bread that is 100 percent whole-wheat. If the label says, "Wheat Bread," the bread could contain a high content of white flour. It is best to avoid oat bread and other breads as well because they often contain white flour, which should always be treated like pure sugar when you have diabetes. Although some other breads and foods that are a lot like bread may look darker, this does not mean that they are whole-wheat products. Some bagels look like they are stone-ground whole-wheat, but they could actually be made with mostly white flour. Crackers may also look like they have wheat in them, and they might be partially made from whole wheat. This does not make them safe for diabetics to eat, however, because they will likely cause a spike in their glucose levels. Whole-wheat bread, rye, and pita breads that are not made from 100 percent stone-ground whole-wheat or pumpernickel are considered by the American Diabetes Association to be medium GI foods. Other Foods to Avoid There are many other bread products full of carbohydrates that cause spikes in blood sugar. They have a high glycemic index and include mashed potatoes, corn flakes, instant oatmeal, puffed rice, bran flakes, and Continue reading >>
Best Bread For People With Diabetes
The smell of a freshly baked bread, or the sight of bread, is enough to send your senses reeling. Though people with diabetes should eat bread in moderation, sometimes it can be easy to get carried away. After all, bread is one of the most popular foods all over the globe. Just because you have diabetes, it doesn’t mean that you have to miss out on all the great bread that life has to offer. In order to be able to eat bread if you have diabetes, there are a few things that you will need to know. Sonya’s Story Sonya sat across from me. She looked defeated. She hung her head low. “I don’t know how I’ll ever give up bread,” she said. “It’s my favorite food. Now that I have Type 2 Diabetes, I know I can’t eat bread, rice, or pasta.” “You can have bread, rice, and pasta in small amounts. I can teach you which kind of breads are best for you, so that you can get some of your favorite food,” I said. “That would be great,” said Sonya. “Wow, I feel a lot better! When can I come to class and learn about this?” “You can come tomorrow,” I said. “I’ll find you some bread recipes that you can make at home with diabetes-friendly ingredients, so that the bread you do eat is healthier. It will also be lower in carbohydrates than some other breads, and the carbohydrates will be good carbohydrates.” Sonya came to class where she learnt valuable information about making diabetes-friendly breads. Now she makes them for herself, and a few other friends with diabetes that she happened to have met in her diabetes classes. Breads with high fibers Breads that are whole grain, and high in fiber, such as oats or bran, are the best type of bread for people with diabetes to eat. While you can have a serving or two of bread, you still need to stay within the Continue reading >>
Five Common Grain Myths
There’s a good chance that, at one point or another, you’ve wondered about eating certain foods. If you have diabetes, foods that contain carbohydrate (also known as carb) come to mind. And one type of carb food that never fails to spark debate is grains. There’s the camp that disparages most grains, in general, proclaiming that they’re bad for diabetes because they’ll send your blood sugars sky-high. On the more moderate side of things, the argument is that refined grains are to be avoided, but whole grains are OK (in limited amounts). And then there’s the rest of the folks who feel thoroughly confused. Is it OK to eat pasta? What the heck is farro, anyway? Read on to learn more. Whole grains defined According to the Oldways Whole Grains Council, a whole grain has “all three parts of the original grain — the starchy endosperm, the fiber-rich bran, and the germ.” The bran is the outer layer of the grain; the germ is the “embryo,” which contains B vitamins, vitamin E, phytonutrients, antioxidants, and fat, and the endosperm is the germ’s food source that contains carbohydrate, protein, and some vitamins and minerals. Once a food manufacturer starts stripping away any part of a whole grain, it’s no longer, well, whole. Now it’s refined. And that’s when the grain starts to lose many of its healthy attributes. Whole-grain myths People who have diabetes should avoid all grains and grain foods. This particular fallacy stems from the fact that grains contain carbohydrate. Carbohydrate (in many people’s minds) is bad. They raise your blood sugar, right? So, stay away from them. But, it’s not that simple, at least when it comes to grains. As we just learned, whole grains are packed with nutrition — carb, yes, but also some protein, fat, vitami Continue reading >>
Is Whole Wheat Bread Really Bad For Diabetics?
Is WHOLE WHEAT bread REALLY bad for diabetics? Russell is correct. And it also helps to know that the amount of carbs in leafy green vegetables is so low that it's not an issue, the same goes for yogurt (lactose is eaten by the good bacteria) and some nuts. It's only processed foods that usually have carbs, even Atkins bars have quite a few. Carbohydrates are not in unprocessed meats, OR pure fats. Chicken, beef, turkey, duck, venison, ham, lamb, rabbit, pork, fish You can add cheeses, vegetables, legumes, fruits to these base foods, and limit carb intake to a level that allows you to have steady blood sugars, and lose weight. You don't need any wheat, or sugar. Please remember that Carbohydrates are found in EVERYTHING, sugar and wheat included " Type II diabetics many times produce way to much Insulin. The body just doesn't use it properly to control blood sugars. Diabetes is a carbohydrate induced disease. " Russell, thanks for pointing this out. It is crucial for understanding type 2 diabetes. The result of insulin resistance of our cells is the body producing too much of it and it still not being enough. The only way to reverse that is to cut the carbs very low and reduce the amount of insulin that the body needs. Over time, in most cases our cells insulin sensitivity will improve. For some this will take longer than for others. My H A1c is currently just out of the pre-diabetic range at 5.7, but I'm working on getting it closer to 5. Personally, I think any bread is bad for diabetics, but some people have problems with wheat on top of being diabetic. A few things on this thread are wrong. Type II diabetics many times produce way to much Insulin. The body just doesn't use it properly to control blood sugars. Diabetes is a carbohydrate induced disease. While I don' Continue reading >>
Can Diabetics Eat Whole-grain Pasta?
With medicines, insulin and diet, you, the diabetic, can control your disease and often sidestep its complications. The most worrisome food group in the diabetic’s diet, the carbohydrate group, also goes by the name “carbs.” Understanding carbs helps you make confident food choices. Good carbs, like whole-grain pasta, do play a role in a healthy diabetic diet. Video of the Day The body uses sugar as energy for its cells. Everything you eat eventually turns into sugar and nourishes the cells. Some foods, like simple carbs, become sugar quickly. Eating these demands an immediate supply of insulin from the pancreas. Complex carbs, which take longer to break down to sugar, puts less stress on the pancreas and easily find insulin escorts to take them safely to a body cell. Whole-grain pasta, bread and cereal make the best carb choices for a diabetic because of their complex structure. Carbs consist of strands of starch. Simple carbs have fewer strands while complex carbs have a network. Refined white flour uses only one of the three grain parts. This makes it a simple carb which becomes sugar rapidly in the body. By contrast, whole wheat or other whole grains such as oats, rice, barley, rye and corn, contain all three parts of the grain, making them more complex in nature. Complex carbs, such as whole-grain pasta, take much longer to break down into sugar. Whole-grain pasta, considered a complex carb, makes an excellent choice for a diabetic. Multigrain combines wheat and other grains, but you should read the ingredients list to ensure they included the "whole" grain. Most brands of pasta now offer a variety of whole-wheat and multigrain products. The shapes and sizes make them suitable for dishes such as, casseroles, soups, salads and side dishes. Proteins take even l Continue reading >>
